4/8/19

Monday-Pressing

Warmup-PVC Drills and Band Pullaparts

A)Push Press: 10 mins to build to a 15RM

Then, 3×5@90%1RM

B)Intervals: E5MOM 15

Run 800m then, max WB (30/20)

*1 min rest between intervals

*Score total WB

*Scale distance to 700/600/400 if needed to have around 1 min or more for WB

C)Accessory:

1-DB Bench Press 3×20 *AHAP

2-Waiters Carry 3x100m *AHAP

4/5/19

Friday

Warmup: Complete

Pigeon Pose or Couch Stretch 1 min each side

Then,

Banded Side Steps and Skater Walks

5 Inchworms-Seal Stretch

Then, warmup w/barbell

A)Front Squat 5RM w/pause

B)”Back Squat Biathalon”

21-15-9

Back Squat 225/155

Run 400m after every set of Back Squat

*If you rerack or have to rest 5+ secs between reps during a set you have to run 200m before finishing sets

4/4/19

Thursday

Row Warmup:

Row 250 easy +Row 150 Hard +Row 250 mod

*30 sec rest between sets

Gymnastics Warmup:

PVC and Band Pullaparts then, 3 Rounds of:

3 kick ups + 1 Strict HSPU on the last kick up

5 Beat Swings

A)Row 5k

*Scale-3.5K if you think it will take over 25 mins

B)Max sets of UB SHSPU

*Choose 3, 2, or singles for your set number

Scale Options:

1-Hands on floor

2-1.5 or max of 2 pads

3-Inverted on box

4-Inverted floor

5-Seated DB Presses (Sets of 5)

C)EMOM 10

Ladder of C2B or Pull ups or Muscle ups

*You choose what you want to work on

*Start at 1 reps and add a rep every minute

*Once you fail, go back to 1 and take a min off to recover if needed.

4/3/19

Wednesday

Warmup-3RNFT

200m run + 10 Push ups

A)Max Cal Assault Bike in 15 mins

B)Close Grip Bench 5RM

*1 sec pause on chest every rep

*No CHEATING

C)Max UB set of Double Unders in 5 mins

*Scale-Singles only if you can’t do doubles

*Now would be a good time to practice if you are close.

4/2/19

Tuesday

Warmup-Barbell Drills

A)Power Snatch 1RM

B)Power Clean 1RM

C)Death by Strict Pull ups

*Start at 1 and add a rep each minute

*Scale-Banded Assistance or Hard Ring Rows

The Open is Wrapped Up. What’s Next?

The Open is over but there will be another one in October this year. I’m very proud of everyone’s efforts throughout the open. We had a very successful Intramural Open with near 100% member participation. As always, Thank you for making it a huge success!!! It is always my favorite time of the year. We had many first timers doing the open, first pull ups, first bar muscle ups, first strict HSPUs, and first full height box steps ups. These are the things I can’t wait to see every open.

With the open completed we can also see what we struggled on as a gym and try to correct that before the October Open comes around. Many people hit a wall on Strict Handstand Push ups and getting through the heavier weighted cleans during 19.2 and 19.3. We will begin to refocus on basic gymnastics skills and strengthening our strict movements. Also, we will be doing more accessory work to build more strength over the next cycle. Once we fix any technical faults we will focus on trying to set new maxes in the Olympic lifts (Snatch and Clean & Jerk).

None of us our Games Athletes so for the majority of us that like to compete in local competitions we are just now entering our “competitive season” so we will still be hitting plenty of WODs and conditioning pieces as well. We will have one day that is always a strength only day (Tuesdays) and then one day that is all conditioning through this whole cycle (Thursdays).

Let’s get after it. Happy Training!!!! 💪

-Cody Galbreath

Testing Week Sneak Peek

💪💪 Strength Tests:

Power Snatch 1RM

Power Cleans 1RM

Push Press 20RM

Front Squat w/pause 5RM

Close Grip Bench w/pause 5RM

💦🥵Endurance Tests:

2 mile Run

15 min max Cal Assault Bike

5k row

🤸🤸‍♀️Gymnastics Tests:

Strict HSPU

Strict Pull ups

Muscle Ups or Pull Up variations

Handstand Walks

Max UB Double Unders

4/1/19

Monday

Warmup-Complete:

400m run

2×10 Single Arm DB Presses each side

2×10 Single Arm DB Push Presses each side

1×5 Strict Press+5 Push Presses (Bar)

A) Push Press 20RM

B) Run 2 mile

*Scaled 1.5 or 1 mile

Goal=under 20 mins

C) Death by HS Walk

5ft HS walk and increase 5ft each round until failure

*Scaled Death by HS Hold or Inverted Hold: Start at :10 then 20-:30-35-:40…etc *max :60

3/29/19

Friday

Warmup-PVC and Band Pullaparts

A)Bench Press

*Build to a heavy single in 15 mins

Then, 3×10 @60%

B)WOD: For Time

21-15-9

KB Snatches/each arm

Burpee Box Overs

WB (20/14)

*10 min cap

C)Accessory: Accumulate 30 Strict Ring Dips

*Use a Band if necessary

*Perform push ups if needed

3/27/19

Wednesday

Warmup-Complete:

10 Good Mornings

10 RDL’s

10 Upright Rows

10 Beat Swings

5 Snatches

5 kick ups into Handstand

A)Strength:Deadlifts

*Build to a heavy 5RM w/ pause at knee

B)Partner WOD: AMRAP 25

30 Sumo Deadlift High Pulls (95/65)

20 T2B

10 Snatches (95/65)

5 Strict HSPU

*Each Person does a sandbag carry at the end of every round

3/28/19

Thursday

Dynamic Group Warmup

E5MOM 45

1-Row 1000m/800m

2-Run 800m

3-Bike 1.5 mile/1 mile

Goal=Each round gets quicker. Don’t go so hard on the first round to where you can’t improve